Healthy fats are so essential to our overall health and wellness. The building blocks of hormones & aid to many cell functions, it’s important to eat allllll the fats, every day!
Why You Should Be Eating Healthy Fat Every Single Day
Let’s start off Wednesday with a little game of True or False: Fats make you fat?
In most cases…false.
When I was studying for my Precision Nutrition Certification, I learned a thing or two about fat. Dietary fat plays 6 major roles:
- provides energy (fun fact: dietary fat is the most energy dense macro!)
- provides 2 essential fatty acids that the body cannot make – linoleic acid (an omega-6) & linolenic acid (an omega-3)
- forms our cell membranes
- forms our brain and nervous system
- manufactures and forms our hormones
- helps transport fat soluble vitamins
When I was having trouble with consistent periods, one of the first things my dietician did was put me on a higher fat diet. More avocado and pumpkin seeds, yes please! The more I learn about fat, the more important of a macronutrient it becomes. If you listen to The Model Health Show at all, Shawn always says that fat is our fat burning and muscle building machinery, meaning, if we want to burn fat and get stronger, we need to eat healthy fats.
TYPES OF HEALTHY FATS
So, what are these so-called healthy fats: monounsaturated fats, polyunsaturated fats and omega fatty acids. I’ll also argue that healthy sources of saturated fats, like grass-fed butta, lard, tallow and coconut oil. Keep in mind, it’s important to balance out the ratio of saturated and unsaturated fats.
Let’s camp out on Omega Fatty Acids for a hot minute. There are two types of Omega’s: omega-3 and omega-6. Ideally, we should aim for an omega-6:omega-3 ratio between 4:1 and 1:4. However, in our modern diet, the ratio comes out to about 16:1, some as high as 25:1, largely due to the increased intake of processed vegetable oils and feedlot animals. It’s not to say that omega-6’s are a less healthy option, but excess in the diet can promote cardiovascular disease, inflammation and more. That’s why balance is crucial!High intake of Omega-6's might not be the best. Find out how to switch the ratio. #healthyfats Click To Tweet
Omega-3’s help keep our cell membranes fluid, promote anti-inflammatory effects, a decrease in pain, help prevent heart disease, help control certain autoimmune disorders and more. Food sources like, fatty fish (sardines, anchovies (yes, I LOVE them!) and salmon), algae, walnuts and seeds like flax, chia and hemp, are higher in omega-3’s and should be included in your diet on a weekly basis.
Since I’ve been all about hemp protein and hemp seeds lately, hemp actually contains an ideal ratio of omega-6:omega-3 at a 2:1 or 3:1 ratio. If you are looking to decrease your omega-6 ratio, this is a great way to do it. You can start by making these Cashew & Hemp Seed Energy Bites!
What are you up too today?! Anything fun? We had such beautiful weather the past 2 days and now we got a little rain. Whoomp Whoomp. It’s still warm, though, so I’ll take it. I’m about to head to the coffee shop (to drink some fatty coffee!!) and get a little work done! But before I go:
Kaylin Ray Gilkey – you are the winner of #TheGoodGummy Giveaway! I’ll send your info over to Smarty Health and they will deliver your prize.
PS. This gal is a food blogger! Go check out some of her creations!
So, tell me:
Do you incorporate healthy fats into your daily meals?
Favorite healthy fat?!